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4 Weeks 2 Shred - Banner Image

Day 22:Back & Biceps

As you will see, the reverse grip is chosen to prioritize the thickness of the lats. This provides a 3-dimensional appearance to the lats making them look even wider than if we were to only focus on width via the conventional overhand grip.

While the biceps tendons get warmed up while training back, we are physically prepared to smash head-on into a biceps workout before our post-workout shake and post-shake cardio.

Morning cardio

50 Minutes
300 Twists

MACHINE LOW ROWS
10/5, 10/10, 20
MACHINE ROWS
10/5, 10/10, 20
REVERSE-GRIP MACHINE HIGH ROWS
10/5/5, 10/10, 20
LAT PULLDOWNS
10/5/5, 10/10, 20
BICEPS CABLE CURLS
10/5/5, 10/10, 20
PREACHER CURLS

10/5/5, 10/10, 20

Post-workout cardio

50 Minutes

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